Recipe description
June 30, 2026
Autumn whole-grain pumpkin quiche
Autumn pumpkin quiche boosts fiber variety for gentle digestion.
High Fiber
Fiber Rich
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains, pumpkin, and seeds.
- Includes colorful plant foods and herbs that boost polyphenols.
- Balanced with protein, healthy fats, and slow-release carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pumpkin
1
cup
milk
0.5
cup
Flour, whole grain
1
cup
Egg
3
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
pepper
0.25
teaspoon
Nutmeg
0.25
teaspoon
Sage
1
teaspoon
Instructions
1
Preheat your oven to 375°F (190°C).
2
In a large bowl, whisk together the eggs, milk, and olive oil.
3
Add the pumpkin, whole grain flour, salt, pepper, nutmeg, and sage to the mixture and mix until well combined.
4
Pour the mixture into a greased pie pan.
5
Bake in the preheated oven for 35 to 40 minutes or until the filling is set and the top is lightly golden.
6
Allow to cool slightly before slicing and serving.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
17 g
Protein
40 g
Carbohydrates
6 g
Fiber
7 g
Sugar
22 g
Fat
6 g
Saturated fat
0.8 g
Salt
FAQ
Is this quiche vegan or vegetarian, and how can I adapt it to be vegan?
The base plan is plant-based and vegetarian; to make it vegan, replace eggs with a plant-based substitute (e.g., silken tofu or flax eggs) and use dairy-free milk or cream.
What whole grains are used in the crust, and can I substitute other grains?
The crust uses wholesome grains; you can use wheat, oats, barley, or quinoa depending on the recipe; substitutions may change texture.
Can this be gluten-free?
Yes—use a gluten-free crust or gluten-free grain options and ensure any processed ingredients are labeled gluten-free.
How do I bake it and how do I know it's done?
Bake until the filling is set and the edges are lightly browned, typically 35–45 minutes at 180°C (350°F). Let it rest before slicing.
How should I store leftovers and how long will they last?
Store covered in the fridge for 3–4 days; reheat gently in the oven or microwave.
Can I make this ahead or freeze it?
Yes—assemble and refrigerate for up to 1 day; freeze baked slices for 1–2 months; thaw in fridge before reheating.
How can I adjust the recipe to support gentle digestion?
Use well-cooked grains, pumpkin puree, and moderate portions; pair with easily digestible sides and balanced fiber.
What are the main allergens, and how can I accommodate allergies?
Common allergens are eggs and dairy; substitute with vegan options and check crust ingredients; use gluten-free or nut-free substitutions if needed.
How should I serve it for a balanced autumn meal?
Serve warm or at room temperature with a green salad or sautéed vegetables for fiber and texture.
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